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More exercise and food

One of my new favorites is this attractive Quinoa Salad. It has a light and delicious citrus flavour and just the right amount of crunch.

This tasty Quinoa Salad has become one of my favorite lunch ideas. It’s filled with attractive colors and interesting textures, it’s easy to make, and it tastes fabulous!

quinoa salad

Quinoa (pronounced “keen-wah”) is a small grain-like seed with a slightly nutty flavor. It has a light fluffy texture when cooked. It’s a great source of protein. It’s high in fibre. It’s a nice change from rice. It’s gluten-free, too!

This quinoa salad tastes great as soon as it’s made, but it tastes even better the following day, after the flavors have had a chance to mix. Make a big batch and enjoy the leftovers!

I like to use an English cucumber (the kind with thin edible skin), so I don’t have to peel it. If you use the other kind, be sure to peel it.

I keep fresh lemons in the freezer! Surprisingly, they freeze very well. I just take out a frozen lemon, grate as much peel as I need, and return the lemon to the freezer.

You can substitute fresh cilantro for the parsley – or leave it out altogether.

1 cup/250 mL quinoa

2 cups/500 mL water

1 cup/250 mL diced cucumber

1/2 cup/125 ml raisins

1 can (10 oz/284 mL) mandarin oranges, drained

1/4 cup/60 mL hulled sunflower seeds

2 green onions, diced

2 Tbsp/30 mL chopped fresh parsley

3 Tbsp/45 mL lemon juice

1 Tbsp/15 mL sesame oil

1 tsp/5 mL grated lemon rind

1 tsp/5 mL sugar

1/4 tsp/1 mL ground cumin

1/4 tsp/1 mL ground coriander

Place the quinoa in a metal strainer. Rinse it with cold water. Drain.

Put the water in a small saucepan. Bring to a boil. Add the quinoa. Stir. Reduce heat. Cover and simmer for 15 minutes (or until the quinoa is transparent and the water has been absorbed). Drain any remaining water. Set aside to cool while you prepare the rest of the ingredients.

In a salad bowl, combine the cucumber, raisins, mandarin oranges, sunflower seeds, green onions and parsley.

In a small bowl, combine the lemon juice, sesame oil, lemon rind, sugar, cumin and coriander.

Add the quinoa to the salad bowl. Mix well.

Pour the dressing over the salad and toss to mix.

NEXT IS – Cabbage Salad!

This cabbage salad recipe makes an attractive cabbage salad with personality! The grated carrot adds color, the cucumber adds an interesting texture and the pine nuts add crunch. Since pine nuts are not really nuts at all (they are the seeds of certain varieties of pine trees), this is a great dish for people with nut allergies.

Like most salad recipes, this is easily multiplied.

If you have a food processor, you can make this in no time at all. It will take a bit longer if you have to grate the cabbage and carrot by hand.

1/3 cup/80 mL mayonnaise

1 tsp/5 mL cider vinegar

2 large carrots, grated

2 cups/500 mL grated cabbage

1/2 cup/125 mL diced cucumber

1/4 cup/60 mL pine nuts

In a small bowl, combine the mayonnaise and the cider vinegar.

In a large bowl, combine the carrots, cabbage, cucumber and pine nuts.

Add the mayonnaise mix to the vegetables and stir well to combine.


More exercise and food

This Greek salad recipe is quick and delicious – and much easier than I expected. It’s made right in the serving bowl, so there is almost no cleanup!

greek salad recipe

Make this when tomatoes are in season and bursting with flavor. This makes a nice lunch, or a delicious side salad with dinner.

English cucumbers are the long skinny variety. At the supermarket, they are often sold wrapped in plastic wrap. There is no need to peel them. If you can’t find English cucumbers, use two medium-sized ordinary cucumbers, but be sure to peel them.

If you have a lemon on hand, use fresh lemon juice. Bottled lemon juice will work too.

Try to find Kalamata olives. If you can’t, use any other black olive.

4 tomatoes

1 English cucumber

1 cup/250 mL feta cheese (about 4 oz/125 g)

2 Tbsp/30 mL dried oregano

2 Tbsp/30 mL lemon juice

1 Tbsp/15 ml olive oil


10 black olives

Cut the tomatoes and cucumber into chunks, and put them in a shallow serving bowl.

Crumble the feta cheese into the bowl.

Add the oregano, lemon juice and olive oil. Stir gently to mix well.

Sprinkle with pepper to taste. Toss gently.

Add the olives.

NEXT IS – Shrimp and Mango Salad is substantial enough to be a light meal. It is absolutely delicious!

This delicious Shrimp and Mango Salad has become one of our favorite summer recipes. The first time I made it, my whole family raved about it and insisted that I make it regularly.

shrimp and mango salad

It’s one of my more substantial salad recipes – filling enough to be a full meal – but be sure to make lots!

This recipe will make enough for a side dish for four people. It’s easily multiplied.

I use precooked, frozen shrimp. They need to be completely thawed before adding them to the salad. If they have tails, remove them.

If you use uncooked shrimp, just heat 1 Tbsp/15 mL of olive oil in a skillet over medium heat. Add the peeled shrimp and sauté until they turn pink (about 3 minutes). Set them aside to cool while you prepare the rest of the recipe.

Soaking the raw onion makes it crisper and easier to digest. If that’s not important to you, you can leave out that step.


a few drops of vinegar

1 medium-sized red onion, thinly sliced

1/4 cup/60 mL canola oil

3 Tbsp/45 mL rice vinegar

1 tsp/5 mL sesame oil

1/4 tsp/1 mL salt

1/4 tsp/1 mL pepper

3 ripe mangoes

3 ripe avocados

3 green onions, thinly sliced

1 lb/500 g cooked shrimp

Fill a bowl with water. Add the vinegar and the onion. Put in the refrigerator while you prepare the rest of the salad.

In a large bowl, mix the canola oil, rice vinegar, sesame oil, salt and pepper. Whisk until well mixed.

Drain the onion and add it to the bowl.

Peel and dice the mangoes. Add them to the bowl.

Cut the avocados in half and remove the stones. Peel and dice the avocados and add them to the bowl.

Add the green onions and the shrimp.

NEXT IS – Quinoa Salad. CLICK HERE